Sheryl's total training miles - updated through June 29
Bike 241 miles
Swim 17,990 yds
Run 45 miles
Monday Night Swim
I was a little worried about the MNS because I didn't do much training last week and it had been a week plus since I had been in the water. The warm up started out fine. I felt a little rusty, but I was able to get through it.
For the main set, we did 8 50's counting our strokes. The goal was to have less strokes each time. I stayed around 33 to 31 strokes for all 8 50's. Next, we did 4 100's, building from 85% to 100%. My first 100 was a 1:19. I stayed at 1:19s for all of the 100s except a 1:18 for the last one. Then we repeated. I started off at a 1:22 and then gradually got down to a 1:16. I was pushing pretty hard to get to the 1:16. I certainly impressed myself. After the 100's, we did 8 50's again counting our strokes. I stayed around 33 to 35 strokes this time.
We warmed down with a few 100's, for a total of 2600 yards. Overall, the swim went better than I had expected. I was certainly tired, and my body wanted to shut down during the main set, but I managed to push through and finish strong. I have a sprint triathlon this weekend with a 750 yd swim. Hopefully I can get in a swim on Wednesday and Friday of this week as well to be fully prepared to kick ass in the swim!
Tuesday Night Run
I started off TNR planning on running about 4 to 5 miles. Marc, the run coach that runs at my pace was there again this week and ran with me. I told him about my runs last week and that I was able to run the whole thing but at a slower pace, so we started off pretty slow. The beginning of the run felt good. Marc was there to tell me to hydrate as well as keep my breathing in a rhythm. We started off running an 11 minute mile and then slowed down a touch. At the beginning of mile 3, I had to stop and walk a little. We were going up a hill and I couldn't catch my breath. Once I started to walk, I was able to get my heartrate down a little and start to run again.
Mile 4 was a little rough. The way back is all uphill. The hill won again. As we were running, I was telling Marc that I was running the Peachtree next week and that my longest run so far was 5. So we ran a 10k.
We got back to Road Runner Sports and headed backout for another 2 miles. Mile 5 was great, we headed downhill, but mile 6, was similar to mile 4. I tried my best to run as much as I could, but I had to walk a good bit of the hill.
Overall, I did 6.2 miles in 1:19 which averaged about a 12:46 minute mile. While I would have liked to go faster, I did the distance and sometimes that is all that matters. As long as I get the distances in, I can work on the speed later.
Tuesday Night
Before my run, I was putting my stuff in my trunk. Since the lid stayed open without me holding it, I figured I was fine. I was was bent over, The trunk and bike rack came crashing down on my neck. I felt my neck go compeltely out of whack.
After my run, I met some friends for dinner. I was fine at first, but then I began to get nausous and very tired. I drank some water and ended up going inside to use the restroom. I came back out and felt a touch better, but I was still nauseous. One of the girls at dinner had a granola bar in her purse so I nibbled on that a little. We were still waiting for our food, and I was not doing well, so I went to the bathroom again, hoping I would throw up.
I ended up leaving dinner and driving home, in my airconditioned car. Once home, Scott made me eat a little trailmix. I had him some upstairs with me while I showered, just in case I got dizzy. I ended up in bed, feeling much better.
There are three things we decided this could have been:
Wednesday Spin
Tonight's spin was lead by Jenn and it was awesome! I had a few raspberry flavored Powerbar chews before the class to get some energy up and I think it really helped. I felt great the entire class and was able to really push myself no matter how tired I was feeling.
We did a few endurance rides, a few sprints, and a few hills. All and all, I had an amazing workout. I think everyone in the class really pushed themselves as well.
Wednesday Swim
After spin class, I jumped in the pool and swam an easy 1500 meters just to stretch out. It was very uneventful. I am still not used to swimming in a 50 meter pool, so it was a little weird at first. I kept waiting for the wall to appear sooner than it did. The swim didn't feel great; my shoulders were a little sore. I'm a touch worried about the swim at the tri this weekend. Hopefully I will be loosened up by then.
Sports Massage
I went to see Shannon on Thursday this week. The change to every two weeks instead of every three has been a wonderful decision. My lower back as well as my calves and IT band were pretty tight this week. I guess it shows that I have been working hard to get ready for Augusta! I made sure to have Shannon work my neck again as I really messed it up again when my trunk shut on my head. I left Shannon feeling confident about the tri and very relaxed.
Easy Bike
I woke up early Friday and went to Piedmont Park for an easy bike. I used the 30 minutes to stretch out my legs. I felt a bit rusty and my legs were sore from spinning on Wednesday. I got a little worried that my legs will be so tired when I start the bike at the tri, but then I decided not to worry about it. I did about 7 miles around the park in about 31 minutes.
Goals for the Y Dam Tri
This is my first Tri since joining ATC!
Race Name: Y Dam Tri at Hartwell
Race Location: Big Oaks Park, Hartwell, GA
Race Date and Start Time: Saturday, June 30 7:30AM
Race Type / Distance: Sprint Triathlon 750m Swim/17 mile Bike/3.1 Mile Run
Race Goals:
Swim: I would like to stay at around a 1:20 or 1:25 pace for a 100yds. This swim comes out to about 822 yards.
Goal - Under 11 minutes
T1: The only tri I have completed since I got cycling shoes my T1 was a 1:14.
Goal - 1:14 or under
Bike: I have completed 3 sprint tris and have averaged 14.4, 12.0, and 12.9 mph at each race. I would like to average at least 14.4, but I think I can go 16mph if I bust ass on the bike.
Goal - between 1 hr 4 minutes and 1 hour 13 minutes
T2: With the shoe change, I have done this in 2 minutes. I now have Yankz in my shoes, so it should be a faster transition without having to tie my shoes
Goal - under 2 minutes
Run: In the past, when I get to the run, my legs are dead. I have been doing a lot more biking, so hopefully I will have something left for the run. I am known for running slow and walking a lot. In the past, I have averaged somewhere in the 13 minute mile pace with my fastest run in a tri being 41 minutes. I know that I can do the run much faster.
Goal - 11 to 11.5 minute mile pace so somewhere betweek a 34:00 and a 36:00 run.
Ultimately, I would like to feel confident during this race, regardless of the time. My swimming and running have certainly improved, and I have gained so much confidence on the bike.
Final Goal - Between 1:52 and a 2:03.
I can do this!!!
Update: I wrote the above on Monday or Tuesday, before the weather forecast. At the race site, it is predicted to be 105 feeling like 111. I will still be pushing myself, but I will listen to my body.
I have been drinking a lot of water this week in preparation for the heat and I will bring extra hydration and nutrition with me to the race.
Bike 241 miles
Swim 17,990 yds
Run 45 miles
Monday Night Swim
I was a little worried about the MNS because I didn't do much training last week and it had been a week plus since I had been in the water. The warm up started out fine. I felt a little rusty, but I was able to get through it.
For the main set, we did 8 50's counting our strokes. The goal was to have less strokes each time. I stayed around 33 to 31 strokes for all 8 50's. Next, we did 4 100's, building from 85% to 100%. My first 100 was a 1:19. I stayed at 1:19s for all of the 100s except a 1:18 for the last one. Then we repeated. I started off at a 1:22 and then gradually got down to a 1:16. I was pushing pretty hard to get to the 1:16. I certainly impressed myself. After the 100's, we did 8 50's again counting our strokes. I stayed around 33 to 35 strokes this time.
We warmed down with a few 100's, for a total of 2600 yards. Overall, the swim went better than I had expected. I was certainly tired, and my body wanted to shut down during the main set, but I managed to push through and finish strong. I have a sprint triathlon this weekend with a 750 yd swim. Hopefully I can get in a swim on Wednesday and Friday of this week as well to be fully prepared to kick ass in the swim!
Tuesday Night Run
I started off TNR planning on running about 4 to 5 miles. Marc, the run coach that runs at my pace was there again this week and ran with me. I told him about my runs last week and that I was able to run the whole thing but at a slower pace, so we started off pretty slow. The beginning of the run felt good. Marc was there to tell me to hydrate as well as keep my breathing in a rhythm. We started off running an 11 minute mile and then slowed down a touch. At the beginning of mile 3, I had to stop and walk a little. We were going up a hill and I couldn't catch my breath. Once I started to walk, I was able to get my heartrate down a little and start to run again.
Mile 4 was a little rough. The way back is all uphill. The hill won again. As we were running, I was telling Marc that I was running the Peachtree next week and that my longest run so far was 5. So we ran a 10k.
We got back to Road Runner Sports and headed backout for another 2 miles. Mile 5 was great, we headed downhill, but mile 6, was similar to mile 4. I tried my best to run as much as I could, but I had to walk a good bit of the hill.
Overall, I did 6.2 miles in 1:19 which averaged about a 12:46 minute mile. While I would have liked to go faster, I did the distance and sometimes that is all that matters. As long as I get the distances in, I can work on the speed later.
Tuesday Night
Before my run, I was putting my stuff in my trunk. Since the lid stayed open without me holding it, I figured I was fine. I was was bent over, The trunk and bike rack came crashing down on my neck. I felt my neck go compeltely out of whack.
After my run, I met some friends for dinner. I was fine at first, but then I began to get nausous and very tired. I drank some water and ended up going inside to use the restroom. I came back out and felt a touch better, but I was still nauseous. One of the girls at dinner had a granola bar in her purse so I nibbled on that a little. We were still waiting for our food, and I was not doing well, so I went to the bathroom again, hoping I would throw up.
I ended up leaving dinner and driving home, in my airconditioned car. Once home, Scott made me eat a little trailmix. I had him some upstairs with me while I showered, just in case I got dizzy. I ended up in bed, feeling much better.
There are three things we decided this could have been:
- A concussion from hitting my head
- Dehydration / heat exhaustion
- Not refueling quick enough after a workout
- Always hold onto the trunk when a bike rack is attached
- Drink water all day and while exercising
- Refuel immediately after a workout (I have since bought chocolate milk "juice boxes" for a quick recovery drink)
Wednesday Spin
Tonight's spin was lead by Jenn and it was awesome! I had a few raspberry flavored Powerbar chews before the class to get some energy up and I think it really helped. I felt great the entire class and was able to really push myself no matter how tired I was feeling.
We did a few endurance rides, a few sprints, and a few hills. All and all, I had an amazing workout. I think everyone in the class really pushed themselves as well.
Wednesday Swim
After spin class, I jumped in the pool and swam an easy 1500 meters just to stretch out. It was very uneventful. I am still not used to swimming in a 50 meter pool, so it was a little weird at first. I kept waiting for the wall to appear sooner than it did. The swim didn't feel great; my shoulders were a little sore. I'm a touch worried about the swim at the tri this weekend. Hopefully I will be loosened up by then.
Sports Massage
I went to see Shannon on Thursday this week. The change to every two weeks instead of every three has been a wonderful decision. My lower back as well as my calves and IT band were pretty tight this week. I guess it shows that I have been working hard to get ready for Augusta! I made sure to have Shannon work my neck again as I really messed it up again when my trunk shut on my head. I left Shannon feeling confident about the tri and very relaxed.
Easy Bike
I woke up early Friday and went to Piedmont Park for an easy bike. I used the 30 minutes to stretch out my legs. I felt a bit rusty and my legs were sore from spinning on Wednesday. I got a little worried that my legs will be so tired when I start the bike at the tri, but then I decided not to worry about it. I did about 7 miles around the park in about 31 minutes.
Goals for the Y Dam Tri
This is my first Tri since joining ATC!
Race Name: Y Dam Tri at Hartwell
Race Location: Big Oaks Park, Hartwell, GA
Race Date and Start Time: Saturday, June 30 7:30AM
Race Type / Distance: Sprint Triathlon 750m Swim/17 mile Bike/3.1 Mile Run
Race Goals:
Swim: I would like to stay at around a 1:20 or 1:25 pace for a 100yds. This swim comes out to about 822 yards.
Goal - Under 11 minutes
T1: The only tri I have completed since I got cycling shoes my T1 was a 1:14.
Goal - 1:14 or under
Bike: I have completed 3 sprint tris and have averaged 14.4, 12.0, and 12.9 mph at each race. I would like to average at least 14.4, but I think I can go 16mph if I bust ass on the bike.
Goal - between 1 hr 4 minutes and 1 hour 13 minutes
T2: With the shoe change, I have done this in 2 minutes. I now have Yankz in my shoes, so it should be a faster transition without having to tie my shoes
Goal - under 2 minutes
Run: In the past, when I get to the run, my legs are dead. I have been doing a lot more biking, so hopefully I will have something left for the run. I am known for running slow and walking a lot. In the past, I have averaged somewhere in the 13 minute mile pace with my fastest run in a tri being 41 minutes. I know that I can do the run much faster.
Goal - 11 to 11.5 minute mile pace so somewhere betweek a 34:00 and a 36:00 run.
Ultimately, I would like to feel confident during this race, regardless of the time. My swimming and running have certainly improved, and I have gained so much confidence on the bike.
Final Goal - Between 1:52 and a 2:03.
I can do this!!!
I have been drinking a lot of water this week in preparation for the heat and I will bring extra hydration and nutrition with me to the race.
"Obsessed is just a word the lazy use to describe the dedicated."
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